Step 1: The action of warming up first and then bending over is a challenge to the flexibility of human lumbar spine. Before practicing the movements, you must make full warm-up preparations to avoid the waist being bent vigorously at once and damaging the bones and muscles. The specific warm-up time can be determined according to the temperature, and it is generally appropriate to warm up in 10- 15 minutes. You can open your shoulders, jog in place and hook your feet.
Step 2: Prone exercise For most people's waist flexibility, it is not necessary to lower the waist at the beginning, but to do it in turn through prone bending. The method is as follows:
1. Practitioners lie prone on the yoga mat with their hands at their sides.
2. Use the waist strength to slowly prop up and keep it for a certain period of time, and the action is similar to flying swallows.
3. After repeating several times, bend your legs and gradually find your forehead with the soles of your feet.
4, 3 minutes a day, adhere to 15 days to 1 month, can do the next step when the sole of the foot touches the forehead.
5. If the flexibility of the practitioner is poor, you can start practicing back muscles with five-point support, and then do the above actions after a few days of adaptation.
Note that all actions should be done according to one's ability, step by step, not too big or too hard.
Step 3: Kneel to the waist 1. Practitioners kneel on the yoga mat, with their calves at 90 degrees to their bodies.
2. Put your hands down naturally and bend back slowly.
3. When bending down, move your hands down slowly and hold your ankles for a certain period of time. The specific time depends on your feelings.
4. In the process of kneeling, always keep the position from the knee to the pelvis upright.
5. In the process of practicing this action, you can often practice the action of drawing circles with your waist at the same time, that is, the order of your waist is front, side, back, left to right or right to left.
Step 4: Stand at the waist 1, with your legs apart and shoulder width apart.
2. Lift your arms up, straighten your hips and lean back.
3. Until the head is down, the palms are supported on the ground, and the whole body is in the shape of an arch bridge. It is required that the limbs should be as straight as possible and the distance between hands and feet should be as close as possible.
4. If you can't finish the distance from standing to the ground, you can try bending over against the wall, yoga bricks to help you bend over, ground support and other exercises. Take bending over the wall as an example. The specific operation method is as follows:
(1) Choose a wall to stand, and the distance from the wall is about one leg.
(2) Feet are slightly wider than hips, hips are pushed forward, sacrum is supported with both hands, and chest is raised for warm-up.
(3) Hold the wall with both hands. After pushing the wall, keep your hips pushing forward and hold them on your chest. Don't rush down. Straighten your hands first.
(4) Put your hands down. At this time, the lumbar spine is easy to be squeezed. You should push forward with your hips, stretch your spine from the lumbar spine, and keep your hands straight to avoid injury.
(5) Finally, slowly touch the ground with your hands, and vigorously push the ground to support your body for a period of time.
(6) Then straighten your legs, stick your chest against the wall, and try your best to find the position where your feet are close to your hands.
Pay attention to 1. Can't rush down. If you can't get down, you can sleep on the ground first and pick it up until it's better.
2. Hold your heel with your hands when you bend down, and don't shake it.
3, the ground support should also pay attention to methods, first of all, head, chest, waist, waist in turn, do not get used to shoulders and shoulders when supporting.
Step 5: Stretch after bending * * * After repeated bending exercises, remember to stretch your waist to fully relieve the pain after exercise. The specific method is as follows:
1, stand with your arms folded forward (1) in the mountains, and your feet are hip width apart.
(2) Inhale and stretch the spine.
(3) Exhale, bend forward and downward, and hold elbows with both hands.
(4) The knees are slightly bent, and the hips and spine are completely relaxed.
(5) Focus on the lower back.
(6) Then relax and keep 1-2 minutes.
2. Stand with the two corners extended (1) in a mountain style, with feet separated by a proper distance.
(2) Straighten your toes forward and inhale to stretch your spine.
(3) Raise your hands above your head, bend over, and then exhale.
(4) Put your hands on the front side of your body.
(5) Inhale again and stretch your hands forward to the farthest end.
(6) Exhale, fully stretch and relax the whole spine, and hold it for 1-2 minutes.
3. Double-angle torsion (1) is based on double-angle torsion.
(2) Put your left hand in the middle of your body.
(3) Exhale and open your right hand upward.
(4) Twist from the waist to the right, hold for 30-60 seconds, and change to the other side.
4. Down-dog style (1) starts with the hero bending forward.
(2) Exhale, and straighten your legs and arms backwards and upwards.
(3) Enter the lower dog pose and put your hands on the yoga bricks.
(4) Push back the thigh to relax the whole spine and hold it for 1-2 minutes.
5, sitting posture, spinal torsion (1), sitting on the mat, knees bent.
(2) Place your right foot on the outside of your left hip.
(3) Place your left foot on the outside of your right hip.
(4) Inhale to stretch the spine and exhale to twist the body to the right.
(5) Put your right arm on the back of your body.
(6) Keep the elbow of the left arm against the right thigh for 30-60 seconds and switch to the other side.
6, banana type (1) lying on the mat, knees close to the hips.
(2) Lift the hips, translate to the right and land on the mat surface.
(3) Straighten your left leg and then straighten your right leg.
(4) Place your right foot on your left calf and stretch your arms upward.
(5) Stretch your right hand to the left, hold your right wrist with your left hand for 30-60 seconds and switch to the other side.
7. Baby pose (1) king kong sit kneels on the mat in a sitting position.
(2) Put your thumbs together, put your hands gently on your thighs, open your shoulders and press down slightly.
(3) When exhaling, move your hands to your sides. The upper body starts from the coccyx, then relaxes and falls forward one by one until your abdomen is close to your thigh.
(4) The chest falls on the knees, the forehead clings to the ground, close your eyes to relax the facial muscles, relax your body and breathe evenly.